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Training Log Archive: MeanGene

In the 29 days ending Feb 29, 2008:

activity # timemileskm+m
  running/walking19 21:41:11 107.2 172.53 983
  strength/stretching8 3:07:00
  Total20 24:48:11 107.2 172.53 983
averages - sleep:7 weight:158lbs

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Friday Feb 29, 2008 #

Note
(rest day)

Thursday Feb 28, 2008 #

running/walking 1:04:00 [2]
shoes: New Balance 767

AM - 27 min to Allen FH,
after calisthenics, 15 min (4 stairs - top to bottom, and 4 laps on level 2)
23 min run back to home.

strength/stretching 30:00 [1]

Dog Days workout

Wednesday Feb 27, 2008 #

running/walking 49:53 [2] 5.1 mi (9:47 / mi)
ahr:103 max:178 shoes: Vasque Blur

AM - to 10th & Mass; felt sluggish

Tuesday Feb 26, 2008 #

running/walking 27:00 [2] 3.0 mi (9:00 / mi)
slept:6.5 shoes: Asics Gel-Cumulus

AM - 6 laps in 13 min, then the Dog Days workout, ending with 10 laps

strength/stretching 23:00 [1]

10 min - sun salutation stertching;
13 min - calisthenics

Monday Feb 25, 2008 #

Note
(rest day)

Sunday Feb 24, 2008 #

running/walking 2:27:50 [3] 15.5 mi (9:32 / mi)
ahr:62 max:160 shoes: New Balance 767

AM - group of 5 (Dee, Becky, Peter, Bruce & I), out first to Grand Vista, then up to Monterey & Peterson, Becy went back, then we took Martin Park Rd to Queens. Up Queens Rd Hill, Wakarusa to Overland. Others went back, I wanted to do 15, so west on Overland to Queens, crossed 6th to Stone Creek(?) and got to Geo Wms Way.
Left lens from glasses popped out by Bishop Seabury on Clinton Parkway. Spent about 10 min looking, including getting a police officer to stop to check to see if was hurt (I had by black hood over my left eye so I could try to focus better). Gave up looking and ran home - squinting some times, looking over the glasses other times. The stop was good getting a rest.
Finished tired, but not wasted. This steady diet of training with long runes once a week is slowly paying off. Need rest day tomorrow to heal up and get over aches.

Dee & went out later and found the lens, just about where I thought it should have been, but we covered about 150m distance looking. The snow cover on the bike path had melted and helped.

Saturday Feb 23, 2008 #

running/walking 1:25:00 [3] 8.7 mi (9:46 / mi)
ahr:73 max:148 slept:8.0 shoes: Vasque Blur

AM - plan was to do 7 mi, but miscalculated the distance from home to HyVee on 23rd. Met Dog Days running group; they were to head west on Clinton Parkway and turn at Inverness or any other point further out. I took Crossgate and ran home figuring I'd get 7.5 mi, but close to 9 mi. I didn't expect. Concern about microscopic tears in calves and ankles, aches. Rest, yes. But how much?

Friday Feb 22, 2008 #

Note
(rest day)

Thursday Feb 21, 2008 #

running/walking 1:13:00 [2] 7.2 mi (10:08 / mi)
ahr:80 shoes: Vasque Blur

AM - a thin layer of snow on ground, not slippery, Up Lawrence Ave to 6th, Cap Fed, KU campus, down 14th, Mass St, then home via Hallmark. Higher heart rate today. Heavier breathing during most of run.

Wednesday Feb 20, 2008 #

Note
(rest day)

Just felt tired, rest aching calf muscles.

Tuesday Feb 19, 2008 #

running/walking 45:00 [2] 8.4 km (5:21 / km)
slept:7.0 shoes: Asics Gel-Cumulus

AM: got up earlier; outside temp: 12F. Drove to Allen FH and did 20 laps (6k). Then
4x 2 laps interspersed among Dog Days calisthenics, with 3 straights fast.
C • AFH track 2

strength/stretching 22:00 [1]
shoes: Asics Gel-Cumulus

Dog Days calisthenics - set of 15 reps, run, then set of 10 reps, 2 laps, and more. . . large group this morning.

Sunday Feb 17, 2008 #

running/walking 50:37 [2] 4.6 mi (11:00 / mi)
slept:8.0 shoes: Integrator

AM - Kaw River bike trails (to big log and back). Really sloppy snowy slush with most of the trail covered with water puddles or slush or snow. Really tested the neoprene socks - actually wanting to splash right in the puddles. Then just before halfway point wondered if the neoprene socks didn't work - am I in trouble?
Really tired from long run yesterday; should have done 7 mi, eneded up doing only 4.6.
Next week should try going 7 mi on Sat, then the 15 on Sun.

PT stretches for shoulder in the evening.

Saturday Feb 16, 2008 #

running/walking 2:19:50 [2] 14.8 mi (9:27 / mi)
ahr:57 slept:6.25 shoes: Asics Gel-Cumulus

AM - ran to HyVee (on 23rd) to meet with Dog Days group, 5 min of stretching, then back N on Kasold, I left group at 15th and headed W to Geo Wms Way, 6th, Queens, and back by Martin Park (took the wimpy route and ran down the Queens Rd hill). Nartin Park road is now paved!
To get 14 miles, ran into Fall Creek and did the loop to Danny manning's house. Tired, but not wasted after run. Slowly getting into marathon shape.

Thursday Feb 14, 2008 #

running/walking 25:00 [2]
shoes: Asics Gel-Cumulus

AM - 6 laps warmup at Allen FH, then the DD stuff; 6 more laps with one 300m fast.

strength/stretching 30:00 [1]

Dog Days: yoga (sun salutation), more DD stertches, walked 1 lap (300m), then 30 sec/60 sec drills. Felt more energy this morning than Tues.

Wednesday Feb 13, 2008 #

running/walking 1:10:00 [3] 7.1 mi (9:52 / mi)
ahr:82 slept:6.5 shoes: Asics Gel-Cumulus

5:40 AM - Noticed I needed todo 7 miles this morning, so ran up Lawrence Ave to KU campus, then down 14th to Mass and back home. About 20F. Felt tired when I got up and wondered if this should be a rest day - felt great the last 3 miles.

Tuesday Feb 12, 2008 #

running/walking 40:00 [2]
shoes: Asics Gel-Cumulus

AM - Allen FH - 7 laps on level 3, then Dog Days exercises, 1, ap, then 7 more with 4 stairs.

strength/stretching 17:00 [1]

AM - stretching and calisthenics - more pushups today (good), more situps, leg lifts (not so good).

Sunday Feb 10, 2008 #

running/walking 1:10:00 [2]
shoes: Asics Gel-Cumulus

AM - started out with Dee to 15th & Monterey; she went on further; I turned around to get in about 6 six miles. 10F, windy from NE. Wore a hood and used a head band to cover the nose on the want back into the wind.

Saturday Feb 9, 2008 #

running/walking race (trail race) 1:49:10 [5] 9.8 mi (11:08 / mi) +983m 8:30 / mi
slept:6.0 shoes: Integrator

Psycho Wyco 10 Mile - 3rd M50-59. Not in best shape to race today - didn't peak for event. About 30F, sunny, snow on ground, but warm enough for muddy spots and making ground soft and mushy.
MotionBase map. 3225 ft of climb according to the GPS. It is brutally hilly. . .

Friday Feb 8, 2008 #

Note
(rest day)

15 min PT stertching for shoulder

Thursday Feb 7, 2008 #

running/walking 30:00 [2]
shoes: New Balance 767

AM - 15 laps at Allen FH (8 before Dog Days stuff,
7 laps after calisthenics).

strength/stretching 25:00 [1]
slept:6.5 shoes: New Balance 767

Dog Days calis - emphasis on back and stomach muscles - Red Dog is pushing us more this week.

Wednesday Feb 6, 2008 #

running/walking 51:00 [2] 5.0 mi (10:12 / mi)
ahr:53 shoes: Vasque Blur

AM - 6" of new snow on the ground. Ran to 10th & Mass mostly running the streets with better footing.

Tuesday Feb 5, 2008 #

running/walking 20:00 [2] 4.0 km (5:00 / km)
shoes: Asics Gel-Cumulus

AM - 14 laps around Allen FH concourse (level 3)

strength/stretching 25:00 [1]

Yoga stretching (sun salutation), then Dog Days calisthenics - a lot of work on core muscles today. This was one of the tougher workout days. . . more

running/walking hills (stairs) 25:00 [4]
shoes: Asics Gel-Cumulus

1 lap before skippings and lunges (approx 25m each); and 1 lap with skipping at opposite end; more calis.
2 laps, then
10x stairs (bottom to top - lights were on so we could see at the top landing today - cleanup finishing after KU-MU game last night). Did the four corners: 4 reps, then 1, 2, then 3.
2 more warmdown laps.

Getting ready for Psycho Wyco!

Monday Feb 4, 2008 #

running/walking 55:51 [2] 5.7 mi (9:48 / mi)
ahr:69 shoes: New Balance 767

AM - run to South Park St (So. side of So. Park) and back. Some fog, not as thick as last night.

Note
(rest day)

Started to sleet when I stepped out and wipmed out and called it a rest day.
Giants won the Super Bowl.

Saturday Feb 2, 2008 #

running/walking 2:03:00 [2] 13.0 mi (9:28 / mi)
ahr:81 max:173 slept:8.0 weight:158lbs shoes: New Balance 767

AM - from house to HyVee on Clinton Pkwy & Kasold. 3 miles with Dog Days group, then headed W to Inverness & Clinton Pkwy, then home.
Tested Forerunner & used heart monitor for the 1st time. Got the heart rate number at the end, but couldn't see it during the run.
New toys do help motivation to go out. . . Nice & sunny, about 25-30F.
Did 13 instead of planned 12 miles.

Last night: saw Bob Roll (Versus/OLN Tour "D" France fame) at Sunflower Bikes - he gave a great talk, funny and saw a lot of old biker friends. Saw Ed & Pam Eglinski in the crowd.

Friday Feb 1, 2008 #

strength/stretching 15:00 [1]
(rest day)

stretching exercises for right shoulder

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